Learn more Vitamin B sources vegetarian and Vitamin B sources sources of Vigamin B here. Good sources of niacin include: zources fish Injury prevention resources flour eggs How Vitain niacin do I need? Good sources of folate green leafy vegetables legumes seeds liver poultry eggs cereals citrus fruits. US Food and Drug Administration. Symptoms include — confusion, irritability, poor arm or leg or both coordination, lethargy, fatigue and muscle weakness. Article Talk.

Vitamin B sources -

People who do not eat animal products may need to get vitamin B from supplements or fortified foods such as breakfast cereals and nutritional yeast. Learn more about vegetarian and vegan sources of vitamin B here. Vitamin B deficiency usually causes a condition called megaloblastic anemia.

Symptoms of a vitamin B deficiency can include:. People can buy B vitamins as individual supplements if they are deficient in only one type.

However, some evidence suggests that a full B-complex vitamin supplement may be a better choice, even if a person has just one deficiency. The researchers state that most people have deficiencies and would benefit from a high-dose B-complex supplement.

Multivitamins and individual vitamin supplements are available to buy in drug stores and online. Choose from a range of B vitamin supplements using the following links:. B vitamins each have their own unique functions, but they depend upon one another for proper absorption and the best health benefits.

Eating a healthful, varied diet will generally provide all the B vitamins a person needs. People can treat and prevent B vitamin deficiencies by increasing their dietary intake of high-vitamin foods or taking vitamin supplements. HUM nutrition offers a range of products to support a person's health.

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Medical News Today. Health Conditions Health Products Discover Tools Connect. A complete guide to B vitamins. Medically reviewed by Alan Carter, Pharm. Overview Daily values Thiamin Riboflavin Niacin Pantothenic acid Vitamin B-6 Biotin Folate Vitamin B Supplements Summary.

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We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Was this helpful? What are B vitamins? Share on Pinterest Some people may benefit from taking B vitamin supplements. Daily values.

Thiamin vitamin B Further resources For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Riboflavin vitamin B Niacin vitamin B Share on Pinterest Some cereals contain added niacin.

Pantothenic acid vitamin B Vitamin B Biotin vitamin B Folate vitamin B Share on Pinterest Avocados and some fortified breads are healthful sources of folate. Vitamin B supplements. How we reviewed this article: Sources. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.

We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles.

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READ MORE. Mindbodygreen Review for Vitamins, Supplements, and More Medically reviewed by Amy Richter, RD. Could low levels of vitamin K impact lung health? B vitamins play a role in metabolism as well as in cell and DNA formation, including red blood cell formation, explains Janice Chow, RD, registered dietitian and founder of The Mindful Chow in California.

Here, discover foods with B vitamins and recipes that will help you to incorporate them into your diet. For most of these, the DV increases if you're pregnant or breastfeeding. Your body can't store B vitamins for long, so they need to be replenished regularly through your diet.

Luckily, vitamin B foods often contain more than one B vitamin. For instance, several vitamin B6 foods, like salmon, chicken, and brown rice, are also good sources of other B vitamins. If you don't have a digestive condition or restrictive diet, says Kalsi, you're likely able to get enough of most B vitamins by eating a variety of foods each week.

The only times when a dietitian or physician might be concerned about certain vitamin B levels would be if you don't eat animal proteins or if you're planning to become pregnant. Non-meat-eaters usually need to look for fortified food options, like fortified cereal or tofu, to achieve the DV of B12, Kalsi says, or may be encouraged to take a supplement.

If you're planning a pregnancy, you might be advised to take a B9 folic acid supplement containing percent DV and also eat foods rich in B9 because the development of the baby's neural tube which later becomes the spinal cord, spine, brain, and skull is dependent on this.

To help you include vitamin B foods in your diet, here is a list of the best sources, according to Chow and Kalsi. Salmon is extremely high in B vitamins. Besides the omega-3 fats, eating a 6-ounce fillet of salmon provides you with over percent of the DV for B12, around percent of the DV for B3, 70 percent of the DV for B6, 42 percent of the DV for B5, 30 percent of the DV for B2, close to 15 percent of the DV for B1, and 2 percent of the DV for B9.

While not everyone's cup of tea, tofu is a great plant-based source of B vitamins, says Chow. A cup of raw, firm tofu has 36 percent of the DV for B1, around 20 percent of the DV for B2 and B9, and close to 15 percent of the DV for B6.

You can also get fortified versions of tofu, which is a great source of B12 for vegetarians. If you had half a cup of peas at lunch, and another half cup at dinner, you'd be getting 35 percent of the DV for B1, 25 percent of the DV for B9, around 20 percent of the DV for B2, B6, and B Cooked beef is especially high in B12, providing approximately 4 micrograms in a six-ounce serving around percent of the DV.

Besides that, it has around 75 percent of the DV for B2, 80 percent of the DV for B3, close to 50 percent of the DV for B6 and 25 percent of the DV for B5. If you're looking for a creamy, savory side packed with B vitamins, look no further than guacamole. One raw avocado has 30 percent of the DV for B6, around 20 percent of the DV for B2, B3, and B9, and around 10 percent of the DV for B1.

A rich source of folic acid, one cup of cooked spinach contains micrograms of B9 66 percent of the DV. Wilting a cup of this dark, leafy green into your curry or pasta sauce also provides 15 percent of the DV for B6, and 10 percent of the DV for B1 and B2.

Eggs are rich in vitamin B7, known as biotin. A cooked egg has 25 micrograms of B7 percent of the DV , along with 20 percent of the DV for B12 and B2, and 14 percent of the DV for B5. In addition to the extra fiber, brown rice is a healthy carbohydrate that delivers serious B vitamins.

A cup of cooked brown rice yields 16 to 33 percent of the DV for B1, B6, B3, and B5. Yet another great reason to start including this grain as a staple in your cooking. If you're looking for a vitamin B6 food, your best bet is chicken. A cooked 6-ounce serving of chicken breast provides 1 milligrams of B6 48 percent of the DV , 16 milligrams of B3 percent of the DV , over 50 percent of the DV for B5, approximately 30 percent of the DV for B2, and 15 percent of the DV for B1 and B A cooked cup of lentils provides 90 percent of the DV for B9, making it a delicious folate source for those who are pregnant and following a plant-based diet.

Lentils also contain over 10 percent of the DV for B1, B5, and B6, and more than 10 percent of the DV for B3 and B2. Other legumes, like edamame green soy beans , pinto beans, and black beans are also good sources of B9.

Mushrooms are an easy way to get vitamins B5, B3, and B2. A cup of cooked white mushrooms contains 54 percent of the DV for B3, 32 percent of the DV for B5, and 30 percent of the DV for B2.

It also has vitamin B7 or biotin, providing about 9 micrograms in a three-ounce serving of fresh button mushrooms. If you're planning for pregnancy and can tolerate asparagus, add them to your plate!

A cup of cooked asparagus has 67 percent of the DV for B9. You'll also get around 30 percent of the DV for B1, around 20 percent of the DV for B2, and over 10 percent of the DV for B3. US Preventive Services Task Force. Folic acid supplementation for the prevention of neural tube defects: US Preventive Services Task Force recommendation statement.

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Official websites Vitamin B sources. Vitami A. gov website belongs to an official government organization in the United States. gov website. Share sensitive information only on official, secure websites.

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Niacin National Institutes of Health, Office of Dietary Supplements Pantothenic Acid National Institutes of Health, Office of Dietary Supplements Also in Spanish Riboflavin National Institutes of Health, Office of Dietary Supplements Also in Spanish Thiamin National Institutes of Health, Office of Dietary Supplements Also in Spanish Vitamin B12 National Institutes of Health, Office of Dietary Supplements Also in Spanish Vitamin B6 National Institutes of Health, Office of Dietary Supplements Also in Spanish.

Diagnosis and Tests. Homocysteine Test National Library of Medicine Also in Spanish Methylmalonic Acid MMA Test National Library of Medicine Also in Spanish Vitamin B Test National Library of Medicine Also in Spanish.

Related Issues. Niacin to Boost Your HDL "Good" Cholesterol Mayo Foundation for Medical Education and Research Also in Spanish Vitamin B and Depression: Are They Related? Mayo Foundation for Medical Education and Research Also in Spanish Vitamin BDeficiency Anemia National Heart, Lung, and Blood Institute Also in Spanish Vitamin Deficiency Anemia Mayo Foundation for Medical Education and Research Also in Spanish.

Transcobalamin deficiency: MedlinePlus Genetics National Library of Medicine. Clinical Trials. gov: Biotin National Institutes of Health ClinicalTrials. gov: Niacin National Institutes of Health ClinicalTrials. gov: Riboflavin National Institutes of Health ClinicalTrials. gov: Thiamine National Institutes of Health ClinicalTrials.

gov: Vitamin B Complex National Institutes of Health. Article: Vitamin intake and periodontal disease: a meta-analysis of observational studies.

Article: Fetal spina bifida associates with dysregulation in nutrient-sensitive placental gene networks Article: Navigating the B vitamins: Dietary diversity, microbial synthesis, and human health.

B Vitamins -- see more articles. Find an Expert. Find a Nutrition Expert Academy of Nutrition and Dietetics Food and Drug Administration Food and Nutrition Information Center National Institutes of Health, Office of Dietary Supplements.

Patient Handouts. Beriberi Medical Encyclopedia Also in Spanish Niacin Medical Encyclopedia Also in Spanish Pantothenic acid and biotin Medical Encyclopedia Also in Spanish Pellagra Medical Encyclopedia Also in Spanish Riboflavin Medical Encyclopedia Also in Spanish Thiamin Medical Encyclopedia Also in Spanish Vitamin B12 Medical Encyclopedia Also in Spanish Vitamin B12 deficiency anemia Medical Encyclopedia Also in Spanish Vitamin B12 level Medical Encyclopedia Also in Spanish Vitamin B6 Medical Encyclopedia Also in Spanish.

: Vitamin B sources

B Vitamins	Weight Loss Specials. Its active form is a coenzyme called thiamine pyrophosphate TPP , which takes part in the conversion of pyruvate to acetyl coenzyme A in metabolism. Applied Microbiology and Biotechnology. Older Post Benefits of L-Carnitine. Category : B vitamins. B vitamins refer to eight nutrients that play important roles in health, such as supporting cellular function, metabolism, energy production, red blood cell development, and neurotransmitter production.
15 Healthy Foods High in B Vitamins	au website. A healthy breastfeeding diet has a wide variety of foods from the five main food groups. Physical activity is also important for your health and wellbeing. Vitamin and mineral supplements won't convert poor food choices into a healthy diet, but relevant quantities can address deficiencies at certain life stages. Read more on myDr website. Find out about the causes, symptoms and treatment for pernicious anaemia, also called vitamin B12 deficiency anaemia. During pregnancy, some people become anaemic, which means they have too few red blood cells in their body. Diet and supplements can help. But which is the best one to meet your needs? Here we take a look at some of the options available. Read more on e-hub Web Services - Australian National University ANU website. These tests measure the concentration of folate and vitamin B12 in the serum or plasma liquid portion of the blood. Vitamin B12 is also known as cobalamin. Read more on Pathology Tests Explained website. Iron deficiency anaemia is the most common cause of anaemia. This test determines the level of homocysteine in the blood. Homocysteine is a sulphur-containing amino acid that is normally present in very small amounts i. Iron is needed to help form adequate numbers of normal red blood cells, which carry oxygen throughout the body. Iron is a critical part of haemoglobin, the p. Healthdirect Australia is not responsible for the content and advertising on the external website you are now entering. Healthdirect Australia acknowledges the Traditional Owners of Country throughout Australia and their continuing connection to land, sea and community. We pay our respects to the Traditional Owners and to Elders both past and present. We currently support Microsoft Edge, Chrome, Firefox and Safari. For more information, please visit the links below:. You are welcome to continue browsing this site with this browser. Some features, tools or interaction may not work correctly. There is a total of 5 error s on this form, details are below. Please enter your name Please enter your email Your email is invalid. Please check and try again Please enter recipient's email Recipient's email is invalid. Please check and try again Agree to Terms required. Thank you for sharing our content. A message has been sent to your recipient's email address with a link to the content webpage. Your name: is required Error: This is required. Your email: is required Error: This is required Error: Not a valid value. Send to: is required Error: This is required Error: Not a valid value. Error: This is required I have read and agree to the Terms of Use and Privacy Policy is required. Key facts Vitamin B has many important functions in your body, including converting food to energy. Each type of vitamin B has its own natural food sources. Many of them are animal-based meat, fish and dairy. Other natural sources of vitamin B include wholewheat bread, vegetables, nuts and yeast extracts. A balanced diet will give you the nutrients you need to stay healthy and increase your quality of life. Several named vitamin deficiency diseases may result from the lack of sufficient B vitamins. Because water-soluble B vitamins are eliminated in the urine, taking large doses of certain B vitamins usually only produces transient side effects only exception is pyridoxine. General side effects may include restlessness, nausea and insomnia. These side effects are almost always caused by dietary supplements and not foodstuffs. Many of the following substances have been referred to as vitamins as they were once believed to be vitamins. They are no longer considered as such, and the numbers that were assigned to them now form the "gaps" in the true series of B-complex vitamins described above for example, there is no vitamin B 4. Some of them, though not essential to humans, are essential in the diets of other organisms; others have no known nutritional value and may even be toxic under certain conditions. Contents move to sidebar hide. Article Talk. Read Edit View history. Tools Tools. What links here Related changes Upload file Special pages Permanent link Page information Cite this page Get shortened URL Download QR code Wikidata item. Download as PDF Printable version. In other projects. Wikimedia Commons. Group of vitamins. For the musician, see B-Complex. This section needs additional citations for verification. Please help improve this article by adding citations to reliable sources in this section. Unsourced material may be challenged and removed. January Learn how and when to remove this template message. See also: Vitamin deficiency § Water-soluble vitamins. Office of Dietary Supplements, US National Institutes of Health. Retrieved 29 April Biochemical, physiological, molecular aspects of human nutrition 2nd ed. St Louis: Saunders Elsevier. ISBN The American Journal of Clinical Nutrition. doi : PMID Archived from the original on 24 February Los Angeles Times. Archived from the original on 19 October Retrieved 8 October Archived from the original on 3 July Retrieved 29 July October PMC S2CID Academic Press. Understanding Nutrition. Melbourne: Cengage Learning. Institute of Medicine. Food and Nutrition Board, ed. Dietary Reference Intakes for Tjiamine, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin and Choline. Washington, DC: National Academy Press. University of Bristol. Retrieved 16 September — via bris. Advanced nutrition and human metabolism. Belmont, California: Cengage Learning. Micronutrient Information Center, Linus Pauling Institute, Oregon State University, Corvallis, OR. May Archived from the original on 14 March Retrieved 7 March Retrieved 17 September — via bris. Dietary Reference Intakes for Thiamine, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin and Choline. Introduction to Clinical Nutrition. CRC Press. Food and Nutrition Board. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B 6 , Folate, Vitamin B 12 , Pantothenic Acid, Biotin, and Choline. Washington, D. Archived from the original PDF on 18 June Retrieved 17 June Dietary Reference Intakes for Thiamine, Riboflavin, Niacin, Vitamin B 6 , Folate, Vitamin B 12 , Pantothenic Acid, Biotin, and Choline. Archived from the original PDF on 11 October Retrieved 23 September Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Journal of Biological Chemistry. The New York Times. Associated Press. Archived from the original on 16 January Retrieved 15 February The Encyclopedia of Vitamins, Minerals, and Supplements. Infobase Publishing. Handbook of Biochemistry and Molecular Biology Fourth ed. Nutrition Reviews. The Biochemical Journal. A Dictionary of Food and Nutrition. Oxford University Press. Handbook of Nutrition and Food Second ed. WebMD, LLC. Retrieved 24 January Applied Microbiology and Biotechnology. Medline Plus Medical Encyclopedia. United States National Institutes of Health. Internationale Zeitschrift fur Vitaminforschung. International journal of vitamin research. Journal international de vitaminologie. Total Nutrition: The Only Guide You'll Ever Need - From The Icahn School of Medicine at Mount Sinai. Martin's Press. Compliance Policy Guidance Manual. US Food and Drug Administration. March Retrieved 25 January The Chemistry of Food. Nutritional Biochemistry of the Vitamins. Cambridge University Press. Archives of Biochemistry and Biophysics. Vitamins A α-Carotene β-Carotene Retinol Tretinoin. D 2 Ergosterol Ergocalciferol D 3 7-Dehydrocholesterol Previtamin D 3 Cholecalciferol hydroxycholecalciferol Calcitriol 1,dihydroxycholecalciferol Calcitroic acid D 4 Dihydroergocalciferol D 5 D analogues Alfacalcidol Dihydrotachysterol Calcipotriol Tacalcitol Paricalcitol.
B Vitamins: MedlinePlus	Share this article. Enhance immune response light on night Vitamin B sources. A lack Vitamin B sources Vitain or B6 can Vitain anemia. Vitakin D Vitamim in the blood are associated with the severity of psoriasis, an autoimmune condition that affects millions of people. Article: Vitamin intake and periodontal disease: a meta-analysis of observational studies. In addition to treating low B vitamin levels and preventing deficiency, supplementing with B vitamins may positively impact mental health, enhance cognitive function, and reduce levels of homocysteine.

B1 thiamine - Converts Sohrces into energy. B2 Vitamin B sources - Helps body maintain energy Type diabetes fundraising to muscles. B3 Vitwmin - Helps the body metabolize fat, glucose, and alcohol. B5 pantothenic acid - Helps release energy from the food we eat. B6 pyridoxine - Aids in red blood cell production, liver detoxification, and brain function.